2/25 TURBO Tuesday

With a 25 minute running clock…

1-100 Pull ups for time or
AMRAP 5, which ever comes first.

At the 5 minute mark…

2- 80 Wall Balls 25/15 or
AMRAP 5, which ever comes first.

At the 10 minute mark…

3. Man makers or
AMRAP 5, which ever comes first.

At to the 15 minute mark…

4- 40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark…

5- DU/SU AMRAP

2/18

15 SEC X5
FLR HOLD
L SIT HOLD
HSPU HOLD

Open workout 11.6/12.5 – 7 Min Ladder AMRAP:
3 Thrusters @ 100/65#
3 CTB Pullups
6 Thrusters
6 CTB Pullups
9 Thrusters
9 CTB Pullups
12
12
etc…

2 MIN Rest

Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24inch box

2/14 Love Wod

Strength:
A1) Banded Lateral Walks: 3 x 20 Steps (10 to the left, 10 to the right)
A2) Single Leg Deadlift: 3 x 8-10

Then…15Minute AMRAP
3 Deadlifts
3 Front Squats
100m Sprint
Rx: 155/115
Scaled: 135/95
Rx+: 225/185

2/12

2/12

With A 30min Running Clock
 
1min-max reps of Power Cleans, 135/95
2min-max reps of Double Unders
3min-max reps of Push Ups
6min-establish 3RM Power Snatch
 
18min- AMRAP of:
      15 Box Jumps, 24/20
      12 Shoulder to Overhead
      9 TTB

1/24

 

SKILL-DOUBLE UNDERS

 

DT

For time.

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

 

FINISHER

 

1MILE RUN ;)

 

☆SUNDAY FUNDAY WORKOUT

WILL BE 4PM @THE HOSPITAL CAFETERIA

☆WE WILL BE RUNNING WITH THE GREAT PLAINS RUNNING CLUB!!!!!